Wod: 40 min Emom
1:10 AKBS24/16 +4 BBJO@24/20"
2: 3 c2b + 3 t2b + 10 DUs
3: 10 TNG C&J**
4: rest

Wod: start on minute 1 perform work set then rest until next minute and move onto minute 2.
For the C&J **you choose your own weight , but if you drop the bar at any point during the rounds there is a 5 Burpee penalty.

1a) Trap 3 Raises: 3 x 12-15 ea. Rest 30s.
1b) Reverse Barbell Curls: 3 x 10-12. Rest 30s. @3030 Tempo.

MIN 1: Double under's tai singlet 40s.
MIN 2: Overhead squat 40s. (keppi/tanko/kevyt paino)
MIN 3: Hollow rock 30s.
MIN 4: Farmer's walk 40s.
MIN 5: Row/Bike 40s.

-Tasainen tahti & rento vauhti

Strength: 5x3 Snatch

Wod: For time
50 Burpees
40 wall ball
30 Burpees
20 wall ball
100 DUs

Strength: build upto 80% of your 1rm Snatch then perform 3 reps every 90 seconds for 5 rounds

Wod: don't start to fast find a consistent pace on Burpees and aim for sets of 20 reps on wall ball. The DUs will be challenging after Burpees/wall balls so try to be efficient and not waste energy

Sled push: 6 x 20s.
Rest 90s-2:00.

• Add weight each set.
• Alternate Scaling 6 x 30s High Effort Bike or Row. Rest 60s.

Push Jerk (power jerk) 5R

Start with the dip, extend hips, catch in a small squat.

---

Post five heaviest successful sets

Three sets of:

Supine Ring Row 😊 jalat korokkeella) x 12 reps

Hollow Rock (or Hold) x 30 seconds - (istumalankku)

Farmer’s Walk (Light KBs or DBs) x 3 kierrosta

Chinese opposite Plank x 30 seconds

Noin 30 sek tauot liikkeiden välillä

General Warm-Up
Oly Warm-Up
3rd Pull Discussion
Tall Muscle Snatch
Tall Snatch
Panda Snatch Pull
Hang Snatch

Read:
https://www.catalystathletics.com/exercise/217/Tall-Snatch/
https://www.catalystathletics.com/exercise/385/Snatch-Pull-Down/
https://www.catalystathletics.com/exercise/63/Hang-Snatch/

Watch:

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 bk ext
6 good morning
4 sq therapy

Metcon/*Rx(25)
0:00-10:00
21-15-9
wallball 16/12-*20/14
burpees

rest 10:00-12:00

12:00-18:00
12-9-6
wallball 16/12-*20/14
*ttb(mod as needed)

rest 18:00-20:00

20:00-25:00
9-6-3
burpees
pull ups/*c2b(mod as needed)

rest 5-transition

burgerner warm up x5-
otm 5-coach led

3x-(6)
hang snatch+snatch (form work)

Finisher
2 min samson stretch
25 cuff iso per
100 bicycles

General Warm-Up
Oly Warm-Up
Split Jerk Footwork Review
Push Press + Split Jerk Behind the Neck Practice
Push Press + Split Jerk Practice
Linking the Clean and Jerk together

Further reading:
https://www.catalystathletics.com/exercise/88/Push-Press-Behind-The-Neck/
https://www.catalystathletics.com/exercise/213/Jerk-Behind-The-Neck-Split-Jerk-Behind-The-Neck/
https://www.catalystathletics.com/exercise/87/Push-Press/
https://www.catalystathletics.com/exercise/60/Jerk-Split-Jerk/